If you want to maintain your weight, some calorie calculators can help you find out how many calories to eat every day. Even some calorie calculators may help you to gain weight and some gain muscle. You might need a weight loss calculator if you’re trying to slim down.
The answer is simple:- You can calculate the right number of calories for weight loss, weight gain, or weight maintenance. To know how many calories you need to eat a day to reach your goal is to follow these simple steps.
Understanding Weight Loss Calculators
It’s smart to use a weight loss calculator if your primary goal is to lose weight. Even when you’re not trying to change your weight, the procedure can be fun.
After you enter all your information, your calorie calculator uses a formula to calculate your resting metabolic rate. Then you will get the number of calories your body needs to function when your body is at rest.
The calculator adds the number of calories you need to fuel your body for daily activity according to your sex, weight, height and age. To help you lose weight, it either subtracts calories or adds calories to gain weight.
But what if you want to maintain your weight to stay the same? The calorie calculator can help you with that also. The information is beneficial for all types of eaters.
Each person has different calorie goals. Some are more or less active than others, and each guy needs calories according to their requirement.
How Many Calories Should I Eat a Day?
Some factors like age, height, current weight, activity level, and metabolic health will tell you how many calories you should intake on average. If you are trying to lose weight, you have to reduce your calorie intake to 500.
Below we will show you how many calories you should eat, whether you are a man, woman, or child.
If you are an active man of age between 26-45, you must need 2600 calories per day to maintain your body weight. Moreover, you will need 2100 calories per day to lose your body weight.
On the other hand, if you are a man who walks more than 3 miles per day, you must need 2800-3000 calories per day to maintain your body weight. Moreover, you have to consume 2300-2500 calories per day to lose your body weight.
And if you are a young man between 19-25, you must consume 2800 calories per day to maintain your body weight. Moreover, you have to intake 2300-2500 calories per day to lose your body weight.
However, a study shows that the need for energy decreases as the age of men increases. For example, you will need 2400 calories per day if your age is between 46 and 65. And as your age increases to 66, then you will need about 2200 calories per day.
If your age is between 26 and 50, you must need about 2000 calories per day to maintain your body weight. Moreover, you have to consume 1500 calories per day if you are trying to lose your body weight.
If you are an active woman who walks more than 3 miles per day, you need to intake 2200 calories per day to maintain your body weight. Moreover, you have to consume 1700 calories per day to lose your body weight.
On the other hand, if you are an active woman of 50, you need about 1800 calories per day to maintain your body weight. Moreover, you have to consume 1300 calories per day to lose your body weight.
If you are a child, you must need calories according to your age, size and activity level. An average toddler needs 1200-1400 calories per day. On the other hand, an active teenager must have to consume 2000-2800 calories per day.
If you are a child who is growing and engaged in physical activities, you do not have to count your calories.
How Can You Reduce Your Calorie Intake?
If you want to gain weight, you must have to consume more calories. On the other hand, if you are trying to lose weight, you must reduce your calorie intake.
If you decide to cut calories without considering which food you eat, it is sustainable to lose body weight. Make sure to select nutrient-dense foods instead of nutrient-poor to stay healthy.
However, you can adopt some lifestyle changes to lose your body weight efficiently. Here we are going to discuss some changes that you can opt to lose body weight.
If you are eating fewer calories, it is going to reduce your metabolism. Further, it will result in muscle loss. So if you want to prevent your muscle loss and slow down your metabolism, start lifting weights.
However, if you are trying to lose weight, maintain or strengthen your muscles to lose fat. If you can not visit a gym, you can perform some bodyweight exercises like pushups, squats and situps.
Moreover, you can perform some cardio such as jogging, swimming and walking to lose body weight and maintain your optimal health.
2. Intake more protein
If you want to lose your body weight, you have to eat more and more protein. Most of the studies show that intaking more protein will increase your metabolic rate and curb your appetite.
It happens because protein needs more energy to digest in your body. So if you are consuming a high protein diet, it will increase the number of your calories burned.
However, protein consumption will make you fuller for longer and help you lose weight more efficiently. Moreover, your calorie consumption will decrease due to intaking protein.
Therefore, start intaking more protein if you want to lose weight with minimal effort.
3. Avoid consuming soft drinks
Start eliminating soft drinks from your diet to lose some weight. You have to avoid soft drinks, beverages, chocolate milk and fruit juices. Most of the studies show that consuming soft drinks will increase the risk of obesity.
As a result, it can negatively affect your metabolic health and increase the risk of harmful diseases. So we can say that intaking more sugar drinks will harm your health in various ways.
Most of the studies show that drinking lots of water will increase the number of calories burn.
Make sure to drink 2 litres of water per day to burn more calories. However, the timing of drinking water will also matter the most. If you drink water just before the meal, it will make you eat fewer calories.
So if you are drinking water before a healthy diet, it will help you to lose weight with minimal effort. Moreover, you can drink coffee or green tea to boost your metabolism. As a result, it will help you to lose some weight.
5. Reduce the carbohydrates intake
If you are reducing your carb intake, it will be the best way to lose weight. However, cutting your carbs will reduce your appetite and make you consume fewer calories.
Most studies show that intaking a low-carb diet will lose weight 3-4 times more than a low-fat diet. Moreover, a low-carb diet is also helpful for people who have diabetes and metabolic syndrome.
How Can You Reach Your Goal Weight?
Everyone has a daily calorie consumption goal. These are the number of calories you need each day to reach the desired object that you set.
A calorie surplus would add to your daily number of calories if your goal is to gain weight. A calorie deficit is factored into your final number of calories if your goal is to lose weight. A calorie deficit leads to an energy shortfall. Whenever you are on a calorie deficit, your body is in lack of fuel to function.
So lack of fuel leads your body to burn stored fat. If you eat fewer calories than your body needs, it means you have calorie deficit. You can also create a calorie deficit by combining diet and exercise.
If you want to lose weight, you have to cut more calories than you need. But cutting down too many calories is not safe or practical, and I am also against suggesting it. Less than 800-1000 calories per day are very low-calorie diets and following such a diet can backfire and should only be followed under a doctor’s supervision.
Sounds complicated? So let’s use an example to explain what a calorie deficit looks like. Assume a guy whose maintenance calorie is around 2600 per day according to a weight loss calculator. And according to a weight loss calculator, you need to cut down 700 calories from your maintenance calories to lose weight.
But you don’t think that you can cut down 700 calories from your diet to reach 1900 calories. So here’s a simple solution. Just add exercise to your weekly routine to burn a few extra calories.
Frequently Asked Questions
Are you still confused about using a weight loss calculator? Below we have mentioned a few questions that people ask those looking to lose weight. The most frequent questions asked are given below:-
1. Can I eat anything and still lose weight according to my goal?
It is a tricky question. You can lose weight until you are eating anything within your calorie range. Theoretically, all day you could eat candies and lose weight. But you wouldn’t want to. It is uneasy consuming only sweets in your calorie range.
It is vital to eat nutritious and healthy food to keep yourself energized and satiated. You can’t live an active, well life by only eating empty calorie foods as they don’t provide nutrients. And if you are going for junk food then keep in mind that you’re likely to get hungry more often. Further, it will lead to overeating.
2. Can I join a diet program?
The harsh truth is that no best diet program can help you lose and gain weight. However, sticking to a diet plan is one of the best ways to achieve your goals.
Moreover, you can also use a do-it-yourself diet plan to lose or gain weight. Commercial diet programs can also give you better results. So it is your call to choose between do-it-yourself and commercial diet plans.
3. Are all the calories the same or not?
Calorie intake plays a vital role in weight loss. But all the calories are not similar. However, if you are consuming calories through nutritious food, it will make you feel fuller for longer and improve your health.
On the other hand, if you are intaking calories from non-nutritious food, it will harm your health and result in many harmful diseases. How to know which food is healthy?
Here we will discuss some healthy foods that you can put on your plate.
- You can put leafy, colourful vegetables, like bright peppers, crunchy carrots and radishes.
- Put lean meats such as chicken and fish on your plate.
- You can eat whole-grain foods like grain bread, oatmeals or crackers.
- You can eat nuts or seeds.
- Drink more and more water.
- You can eat whole fruits.
4. What to do if I do not want to lose weight?
Many factors are the reasons for causing weight loss success. However, if you do not want to lose weight, it does not mean that you get failed. If you’re going to reach goals, you have to evaluate your eating and exercise habits.
However, there are many medical reasons for failing in weight loss. So you can have a conversation with your doctor.
5. How daily calories can calculate?
There are many smartphone apps or websites like Myfitnesspal and Losefit to lose your body weight. However, these things will help you to keep track of your calorie consumption.
Moreover, these things will also help you calculate your daily calories, proteins, carbohydrates and fats consumption. There are many fitness trackers like Fitbit to count your daily calories.
So here is the complete guide for how many calories should you eat per day to lose weight. However, many factors, such as gender, age, height, activity level, and metabolic health, will determine your weight loss.